Awesome.
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Should get something mid December I think.
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Sweet. Let me know which it turns out. I love reminiscing about those days, but i wouldn’t go back!
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I very much look forward to the reminiscing part lol. This is my last tour, and the countdown is on!
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11/2/2022 Wednesday
Push Press: Best set was 3x155. Failed attempt at 175, I’m out of practice so I’ll blame that.
Superset with ab rollouts.
Weighted Pullups: best set was 3x+70lb. Also did well with +90lb, my nose touched the bar.
Superset with BTN press, sets of 10, 45/65/75/85/85.
Upright rows. Kelso shrugs. A long farmers walk with 90lb DBs using straps.
Never enough time.
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This morning, grabbed a few sets of Bench press in the garage, since I’ve been neglecting it severely. It showed, the volume sets were HARD. Did a couple singles at 215 and a few sets of 10 at low weight. And a couple sets of neck training. While watching baby.
Cut out carbs on Monday or Tuesday. Looked in the mirror and got grossed out, decided I should lose some belly fat. I’m already normally so low on carbs that it isn’t a big change for me at all. Just a little more fat and no direct carbs.
I’ll do this for, at most, 10 lbs. Maybe less. Once I’m not disgusted with my reflection I’ll resume normal life.
Speaking of normal life, I used to drink beer regularly but stopped quite some time ago. (Not to excess, btw) I’ve had probably 3 or 4 drinks total in 12 months, if I had to guess. My wife asked me yesterday if I could start drinking again, so as to loosen up and be more fun! Hmm.
For now though, I think any regular alcohol consumption is counter to my goals. Gonna keep the track I’m on but try not to be an asshole.
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Fri 11/4
Squat 5’s pro, week 3:
5x200, 5x225, 5x255
Bonus singles: 1x285, 1x315 *That 315 was shite. Stood up shaking like a newborn giraffe, felt like my legs were pencils. Didn’t feel like I got good depth either. No worries though. *
SLDL 3x8 135, 225, 225
Leg Extension Destruction: Started at 110 for 20 reps, then did 10-lb reductions and 10 reps each all the way down to 10 lbs. 110 reps… legs still feel like jello!
Lying leg curls, 2x20
That’s about it. Time for work.
Oh and after like 2 days of no-carb, my wife said I look noticeably better. Maybe just an illusion but kinda cool.
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Catching up with your log insane the progress since early this year
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Thanks!
11/5 Saturday
Since @simo74 is on vacation i had to pick up the slack for Strongman Saturday.
20 minutes EMOM with the 100 and 200:
First 10 minutes, load the 200 then front-carry the 100.
Second 10 minutes, alternate between the two.
Thats a total of 15 loads and 15 carries in 20 minutes.
“Loading” was just picking up and placing on the tailgate of my pick-up, which is just below my testicles, so not terribly high; and then pulling it off again.
To be honest the first 10 was too intense- every round took 50 seconds ish and blowing hard - and the last 10 minutes was too slow.
An additional update: my quads are so sore, standing up, sitting down, and even walking are incredibly painful. Pretty sure its from running the rack on leg extensions yesterday. Haven’t been this sore in quads for a looong time.
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Good to see you doing my strongman work for me hopefully I get the gainz too.
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That 200lb bag is like lifting for two, so you probably will!
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11/6 sunday, a little bonus bro lifting in the garage.
3x10 slight incline bench, 135lb
3x10 decline bench, 135
3 sets light leg extensions, 3 sets light leg curls, as a therapeutic.
3x10 curls and 3x10 rev grip curls, on the ez bar
Neck extensions and neck curls
Nothing strenuous, but a good use of the time while lightly supervising baby.
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11/7/2022 Monday
Deadlift, work up to top single at 370
Backoff sets: 3x8x265
Tempo Squats: 3x8x135 slooow descent, pause deep at the bottom, explode up.
Hip a(b?d?)duction (pushing the knees apart) machine.
100 ish reps, sets of 10 resting only to move the pin selection.
Weird glute machine. 3x20. Goal of both of these is to wake up my glutes, I never feel them, have even been trying hip thrusts at home but can’t seem to find the bastards.
3 rounds of sled push-pull.
My gym has renovated, and now have this awesome turf strip, and a wheeled plate-loaded sled with adjustable resistance. Basically a braking force applied to the wheels, selectable. I raised it one notch for each round. Pulling backward with a rope, then pushing it forward back to the starting position. Fun.
Deadlift still doing what it should, I think the PR is 375 so next week I should tie it, week after that should set a new one, and continue in that manner to 405 if all holds up. I’m aware that it may not but it won’t be for lack of trying!
Didn’t kill myself during the backoff work today. It was heavy enough as-is.
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Just scrolled back in my log to mid-2021 and saw a video of my failing rep 2 of a 245lb squat. Needed that reminder that while progress is slow, im kicking ass - 245 is nothing now. I’d fail rep 2 of 315 now, so simple math says ive added… 70lbs in 18 months. Im ok with that!
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11/9 Wednesday
Superset #1: strict press 4x5 95,105,115,115
Weighted pullups (overhand, wideish) 4x5 +0,25,25,25
Superset #2: BTN press 10,10,8
Unweighted pullups (underhand, close grip) 8,10,10
#3: bent rows and Kelso shrugs, 4x10 each?
#4: cable bis and tris
#5: two butt machines lol
Edited to add #3. Lol this looked like a short one, had left something out!
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11/10 Thursday
While watching my early bird baby:
Bench press 6x10 135,155,135,155,165,145
Hip thrusts, several sets up to 275. Still trying and failing to feel this in my glutes.
Then a nice long break for family obligations, then a quickie before work:
100lb sandbag throws over shoulder, max reps in 6 minutes: 38 reps.
200lb sandbag, to shoulder and hold steady there for a few steps, once each side.
Not bad workload for an off day.
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11/11/22 Friday
There’s a lot on my plate. Ended up lifting at home just to save drivetime. Got the essentials done at least. Hopefully can do a bit more later.
Squat, C2W1D1 5s pro:
5x185, 210, 240. 1x265, 1x285 bonus reps.
SLDL 3x8x225
Lying Leg Curls, 3x10 and they sucked.
Leg extensions, 1x25 therapeutic.
One set each of neck curls and neck extensions. Not enough neck training but I’m out of time.
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Also: I already cluttered up @T3hPwnisher 's log with this but I’ll put a note here for my future reference:
I had bloodwork taken two days ago. It shows my cholesterol above the recommended range. The triglycerides are still plenty low and the LDL/HDL ratios are high (I have lots of good cholesterol to offset the bad cholesterol?) but the Dr recommends a reduction in cholesterol intake and a more balanced diet. You know, eating like an adult instead of pounding HWC to get calories in without carbs.
While I’m probably fine, may as well do the responsible thing and tighten up. I’ll taper off the HWC (probably still use in coffee, but not as a cal supplement) and allow more carbs again, drop the beef and increase chicken, continue drinking egg whites, and attempt to add vegetables.
I’m so close to my 405 deadlift goal and I hope this doesn’t derail it. If I accidentally lost weight I think that would set me back, we’ll see. Dropped a few pounds over the past week or two, around 192 right now.
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11/12 Saturday
Set a goal for sandbag work today, it was too much.
The goal: 200lb bag. Shoulder it, then carry it down and back up the driveway without dropping. 4 rounds.
The reality: shoulder it, carry to end of driveway, drop on the way back, pity myself, carry it back the rest of the way. Just 3 rounds. I now feel like i have the flu, my legs are jello im nauseous and my left wrist feels like i got hit with a baseball bat.
Edit to add: last night, did a set of 20 pullups to impress the kids, then a few more using various grips. Then 15 rollouts and 25 pushups (broken into rounds). So weekly workload looks pretty solid for the past week.
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